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Nutrition
The Changing American Diet

Beverages
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Dairy Products
The Changing American Diet
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Sweeteners
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Meat, Poultry and
Seafood
Top (3) Reasons Americans
Are Overweight
1.
Eat too many calories
2.
Eat too much fat
3.
Eat too many sweets
What are Nutrients?
Substances found in food that provide
energy, regulate metabolism and help
with growth and repair of body tissues
 Essential- carbohydrates, fats, proteins,
vitamins, minerals and water
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More on Nutrients
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Fuel Nutrients
The only substances
the body uses to
supply energy
Carbs, fats and
protein
Also called
macronutrients
Regulatory Nutrients
 No caloric value but
still necessary for
proper functioning
 Vitamins, minerals
and water
 Also called
micronutrients
Nutrient Density
High nutrient density
 Foods with few to
moderate calories
and packed with
nutrients
Low nutrient density
 Foods with high
calories packed with
little to low nutrients
Which Drink Has The Highest
Nutrient Density?
What’s a Calorie?
Unit of measure indicating the energy
value of food.
 Expresses the amount of energy a
person expends in physical activity
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Dietary Guidelines for
Americans
Introduced in 1980 and are revised every 5 years
Recently revised 2005
5 guidelines
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1.
2.
3.
4.
5.
Focus on fruits
Vary your veggies
Get your calcium-rich foods
Make half your grains whole
Go lean with protein
Old Food Guide Pyramid
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The goal is to eat the specified serving size
for each food group
Moderation, Variety & Balance are key!
What Most Food Pyramids
Look Like
New Food Pyramid
Nutrition Facts Label
Carbohydrates

Body’s major supply of energy to the
cells. Supplies energy to muscles
during exercise
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Provide 4 calories

45-65% of total caloric intake per day
Carbohydrates
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Simple
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Have little nutritive value
“sugars”
Less than 25% of total
intake
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Complex
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20-40% of total intake
Fiber

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Soluble- dissolve in
water. Binds and
excretes fats from the
body
Insoluble- does not
easily dissolve in water.
Binds to water causing
softer stool
Fats
Stored energy for the body. Also acts
as an insulator, shock absorber and
cushion for vital organs. Carries fat
soluble vitamins A,D,E,K
 Provides 9 calories
 25-30% of total caloric intake.
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Fats
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Saturated- do not
melt at room
temperature
No more than 10%
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Unsaturated- liquid
at room temperature
(2) Types
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Monounsaturated
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Up to 20%
Polyunsaturated
Up to 10%
Trans-Fatty Acids
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Transfatty Acid:
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Solidified fat formed by
adding hydrogen to
monounsaturated and
polyunsaturated fats to
increase shelf life.
Studies indicate that these
types of fats have been
linked to elevated levels of
LDL (“bad”) cholesterol
and lowered HDL (“good”)
levels.
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Transfatty acids are
found in margarine,
crackers, cookies and
spreads.
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The words hydrogenated or
partially hydrogenated on a
food label indicates that the
product carries a health risk
just as high as that of
saturated fat.
And we thought margarine
was healthier for us!
Major Sources of Trans-Fats
Protein

Builds and repairs tissues
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Provides 4 calories
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10-35% of total caloric intake
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Body Weight  2.2 x .8= minimum grams of
protein required to listen to me lecture
Protein

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Essential
Body cannot
produce
9 essential proteins
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Non- Essential
Can be
manufactured in the
body from food
11 non-essential
Vitamins
Organic nutrients essential for normal
metabolism, growth and development
 Cannot be manufactured by the body
 (2) Categories
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Fat Soluble
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Vitamins A,D,E,K
Water Soluble
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Vitamin C and B complex
Minerals
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Inorganic compounds
Essential to water balance, regulation of the
muscles and nervous system, blood clotting
and normal heart rhythm
Most popular are
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Calcium
Iron
Sodium
Selenium
Water
Most important nutrient
 Contained in almost all foods
 8-12 eight ounce glasses/day
 At 2% weight loss (within 1 day) =
dehydrated
 At 5%, become dizzy and disoriented
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Antioxidants
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Oxygen free radicalsproduced when carbs
and fats are broken
down
Attack and damage cell
membranes and DNA
CV disease,
cancer,emphysema,cata
ract, Parkinson’s disease
and premature aging
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Antioxidants prevent
the absorption of
free radicals before
they cause damage
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Beta-Carotene
Vitamin E
Vitamin C
Selenium
Supplements
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Supplements are
tablets, pills, capsules,
liquids, or powders that
contain vitamins,
minerals, amino acids,
herbs, or fiber that are
taken to increase the
intake of these nutrients
As long as an individual
is eating a wellbalanced meal,
supplements are not
necessary
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People who may need
supplements
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low-calorie dieters
elderly who do not eat
adequately
strict vegetarians
women of childbearing
age with and inadequate
intake of
fruits/veggies/beans
busy lifestyle
Establishing A Better Diet
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Total calories
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Eliminating a regular can of soda reduces your
energy intake by 150 calories
Fat calories
Avoid overeating fatty foods
 Fat calories are more easily converted to body
fat than protein and carbohydrates
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Establishing A Better Diet
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Complex carbohydrates
Can help you achieve and maintain a healthy
body weight
 Provide a feeling of fullness that can keep you
from overeating
 No carbs w/ high fat sauces or toppings
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Protein
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Promotes a sense of fullness but are often high
in fat
Successful Eating Habits
Eat small frequent meals
 Dependable & regular eating schedule
 Make “decision rules”
 No “off-limits” foods
 Physical activity
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Discourages overeating by decreasing stress
 Produces positive feelings of self-worth
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Diet & Disease
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Osteoporosis
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Cancer
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Hypertension
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Diabetes (Type II)
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Heart Disease
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Tooth Decay
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Anemia
Nutritional Analysis
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Due Wed April 20
No late papers
accepted
Record everything
you eat over 3 days
2 of the 3 days must
be Friday, Saturday
or Sunday
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Must print out
analysis in Library
(about 20 pages)
Must have 3 Day
Average Pages
2-4 pg. Doublespaced, typed paper
on your analysis
Last Day to Drop Classes
Friday, April 15
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“Supersize Me” video summary and opinion
paper due on/before Friday, April 29. 2-4
pgs, double spaced, typed: (4) points added
to final grade
Make-up classes: opportunity to make up 2
classes. Procedure must be followed for
credit. Must sign in during make-up class and
note “make-up”. Classes must be made up
on/before Friday, April 29
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MWF 11:00-11:50 am
MWF 1:00-1:50 pm
T/TH 10:00- 11:15 am